No equipment needed for this fast-paced, bodyweight TABATA WORKOUT! There are four Tabata supersets in this workout, with options for high impact HIIT Tabata intervals or low impact Tabata exercises. This is a quick and effective bodyweight Tabata workout that will challenge your musclar endurance and burn calories!
A true Tabata workout is 20-second intervals of work, followed by 10 seconds of rest; repeated x 8 rounds (for a total of 4 minutes of Tabata training).
Short bursts of HIIT to really raise your heart rate, with limited rest. Which is why Tabata workouts have been named the “4-minute, fat-burning workout.” A great workout to spike your metabolism for weight loss.
Tabata is named after the researcher Dr. Izumi Tabata who discovered the benefits of Tabata back in the ’90s. His research found that training for short, intense periods of time was more effective in boosting aerobic and anaerobic capacity than an hour cardio workout of moderate intensity exercise.
Tabata style workouts are short, intense and effective.
30-Minute Bodyweight Tabata Workout At Home
This is a TRUE Tabata Workout. AKA the no equipment, full body fat-burning workout you need to try!
This Tabata workout consists four bodyweight Tabata exercises. You’ll perform each of these exercises for 20 seconds of MAX EFFORT, followed by 10 seconds of rest; repeated eight times for a total of 4-minutes per exercise.
And we’ve added a warm up, cool down and one bonus core move per Tabata superset, making this a 30-minute workout (20 minutes of Tabata training, 10 minutes of warm up, cool down and core)!
Targets: The legs, butt, quads, outer and inner thighs and calves.
How to do a Squat Jack:
Start standing feet hip-width apart, core engaged, shoulders over hips.
From this standing position, “jumping jack” your feet out wide as you drop your butt down into a wide squat. Aim to bring one of your hands to touch the ground between your feet if that’s available to you.
Explosively stand tall, squeezing your inner thighs to “jumping jack” your legs back together, and return to the starting position. Think, wide at the bottom, narrow at the top.
CORE BURNOUT ONE: Squat Hold Burpee
Targets: Every muscle group in the body — legs, glutes, quads, arms, shoulders, back, abs and core.
How to do a Squat Hold Burpee:
Start in a high plank position, shoulders stacked over wrists, core engaged. Hold high plank for 3 seconds.
Then step or jump your feet outside of your hands, landing in a low squat position. Hips go back and down, as if you’re sitting in a chair. Option to raise your hands overhead. Hold a low squat for 3 seconds.
Replant your hands to the mat and step or jump back to high plank position.
Return to the starting position and continue to alternate 3 second holds of high plank and low squat.
TABATA TWO: Push Up Plank Jack
Modification (pictured on right): Kneeling Push Up + Plank Toe Taps
Targets: Upper body muscles – chest, shoulders, triceps, abs, core and inner and outer thigh muscles.
How to do Push Up Plank Jacks:
Start in a high plank position, shoulders stacked over wrists, core engaged.
Lower your body down towards the mat, leading with your chest as you perform a push up. Elbows fall back towards your body.
Push back up to high plank.
Hold high plank as you “jack” your feet out wide, then jack them back to center. Returning to the starting position.
CORE BURNOUT TWO: Superman Rear Flys
Modification (pictured on right): Bird Dog.
Targets: Entire posterior chain (backside of body) – upper back, shoulder, lower back, glutes, hamstrings and core.
How to do Superman Rear Flys:
Lying on your stomach, stretch your arms and legs out away from your body. Goal post your arms at your sides (90 degree bend in each arm).
Squeeze your glutes and hamstrings to engage your posterior chain as you lift your legs and quads off the mat.
Hold this superman position as you, squeeze your shoulder blades together to lift your hands and goal posted arms off the mat. Hold at the top for a second, then lower your hands back to the mat with control.
TABATA THREE: Lunge Jumps
Modification (pictured on right): Step Back Lunges or 2-Pulse Lunge Jumps
Targets: Legs, glutes, quads, calves and core.
How to do Lunge Jumps:
Step your right leg back into a reverse lunge, dropping your right knee down towards the ground as you lower your hips until both knees reach a 90 degree angle, front thigh parallel to the floor.
Keeping your torso upright, jump with enough force to propel both feet off the floor as you switch your stance mid-air (left leg back, right foot forward).
Land softly in the reverse lunge position and power back up to continue this explosive movement.
CORE BURNOUT THREE: Army Crawl + Plank Knee Drives
Modification (pictured on right): Kneeling Army Crawl
Targets: Total body — shoulders, chest, triceps, back, core, legs, glutes, hamstrings and quads.
How to do an Army Crawl with Plank Knee Drives:
Start in high plank position with your shoulders stacked over your wrists; hands shoulder width apart. Pull your kneecaps up towards your belly and push your heels towards the wall behind you.
Hold this position, maintaining a straight line with your body, gaze slightly in front of you.
Drop one forearm to the mat. Follow by dropping the other forearm to the mat so you are in a low plank position with your shoulders stacked over your elbows.
Perform two knee drives, pulling your left knee towards your left elbow and then your right knee towards your right elbow. Similar to performing a mountain climber.
Push yourself back up to the starting position in high plank.
Once in high plank, perform two knee drives (again pulling each knee to elbow).
Repeat this high plank to low plank pattern with knee drives.
TABATA FOUR: Lateral Squat Jumps (Bounds)
Modification (pictured on right): Lateral Squat Taps
Targets: Legs, glutes, quads, hamstrings, calves and inner and outer thighs.
How to do Lateral Squat Jumps or Bounds:
Stand with feet shoulder width apart, or a little wider.
Engage your core and bend your knees as you lower your hips down into a loaded squat stance.
Hold this loaded squat stance as you push off your right leg to laterally jump or bound to the left.
Land softly in the loaded squat position.
Then, push off your left leg to laterally jump or bound to the right.
Repeat this side-to-side pattern while holding a loaded squat.
CORE BURNOUT FOUR: Low Plank Dolphin
Modification (pictured on right): Low Plank Hold or Rolling Knee Taps from Low Plank
Start in a low plank position, forearms on the mat, shoulders stacked over elbows, core engaged.
Pike your hips up; engage your core and push through your forearms to drive your hips up towards the ceiling. Keep legs straight and think “nose to toes”.
Then, return to low plank position (“nose to fingertips”).
Forget fancy gym equipment; sometimes, all you need is 30 minutes and your bodyweight. Try this quick and effective bodyweight Tabata workout. If you give your maximum effort, it will kick your butt every time!
Literally this one always leaves my glutes sore for a couple of days.
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